Macro Q&A: Running, Reverse Dieting and When to Build

Nikkiey: What's up, WarriorBabes? Hey, everybody. Nikkiey here, and welcome to our WarriorBabe Wednesday live Q&A. How's everybody doing? Happy Wednesday. Super stoked to be here with you guys. As you are tuning in, say hey, so I can say hey back. Plus, the more you comment underneath this video, the more it moves to the top of the Facebook community, so the other babes who are new and don't know how to join in can see it, tap on it and join this live Q&A.

What's up, Emily? What's up, Heather? Super excited to be here with you all. If you're catching this at a later date or time after this live is finished, just use the hashtag replay and leave all of your questions that pertain to this live Q&A in one section, so we can come back and answer any questions that came in after we were done. Tanya, hey, girl. We'll get started in just a few seconds, so if you have a question top of mind right now, start leaving it in the comment section.

But before we dive into this live Q&A, I just want to give a huge welcome to all of our new babes that we've welcomed into our community this week. If you're new, give the little wave emoji so I can see the new names inside our community. You are part of an inspiring, motivating, supportive group where we're all working towards the same goal: getting toned and becoming a stronger, more confident version of ourselves. WarriorBabe is where strong is the new sexy. It's been said loud and clear.

I want to get this through to you too: our methods, strategies and techniques, not only does my team live by them, I live by them, and we're helping you understand these techniques that will carry you through a sustainable, realistic journey for yourself. Some of the things you hear me say you may not like. I am blunt and very honest and truthful when it comes to the methods you need to employ for your journey. You may not like it, but it's the honest truth. And the honest truth, even though it can be painful, is what gets you to do the right thing that's necessary for your journey. That's one of the values I live by and the WarriorBabe team lives by: no bullshit. The honest truth, even if it's painful. That's why these tactics and strategies help you.

And even if you don't see progress in one week, you are still making progress. That's why you need to focus on sustainable habits that carry you through your journey. Instead of looking back after one week and saying, oh, I didn't get results, ask yourself: in that one week, did you hit your macros? Did you hit your workouts? That's probably more than you were doing two weeks ago. That was also the topic of the rally call this last Sunday. If you weren't able to join in, definitely listen to it. It's just 10 minutes. It was a super fast rally call because of Father's Day, but it'll help inspire and motivate you. Hi, Jessica. Hi, Kristen. Hi, Valerie. Hi, Michelle. Hi, Marilyn. Hi, Laura. Hi, Dawn. Hi, Margie. Hi, Courtney.

If you have questions, start leaving them in the comment section below this video so we can start our Q&A in a few minutes. In the meantime, something I want anybody who's new here to understand: go through the Blast Off emails I'm sending you in the first 14 days. I can't tell you how many golden nuggets are inside those videos that will help you transition into the WarriorBabe lifestyle, help you understand why you're here and what you're here to accomplish, then dive into macros, then dive into workouts.

You don't need to know macros yesterday. I know a lot of you come in here and you want to get right to it. Macros is a skill you have to learn, and it will serve you for the rest of your life. A skill cannot be learned overnight. You have to fail. You have to learn. You have to fail again, and you have to relearn. So walk through the first 14 days with the Blast Off emails that get sent to you daily. It's just one video and one task to complete each day for those first 14 days. You will set yourself up for long-term success and understand how to employ macros and learn the skill over time, so it serves you on your journey here as a WarriorBabe.

One last thing before I dive into this Q&A. I see you starting the question thread now, so keep leaving comments there. I say this every single week, but I need to keep saying it every single week so it gets better ingrained in your brain. Constant repetition. That's how this stuff works. It's why I recommend listening to all of my videos, showing up in WarriorBabe all the time and tuning into our live workouts. Just immerse yourself in WarriorBabe, because constant repetition will get you understanding this lifestyle so much more. That's how habits form.

So before we dive in: do not be a person who asks questions, especially if you're new, that can be answered inside the application. Take the time. Look, I'm a very strong-minded individual. I am a very blunt individual. And typically, being that person, I attract more of that person. You probably have similar traits to me: no bullshit, honest, blunt, very straightforward. You're a badass. That is what WarriorBabes are.

So let's say somebody new comes into our community and asks questions that can be easily answered inside the application. Our babes are literally just going to tell you to go to that section in the application and learn it for yourself, because that is why you're here. This isn't a cookie-cutter program. This isn't a quick fix. You're learning these styles and techniques to serve you for the rest of your life. So don't ask questions that can be answered inside the application. Take the time to search there. Listen to everything I'm sharing with you.

If the answer you're seeking can't be found inside the app, go to the home screen and click on Need Help. That'll take you to the Frequently Asked Questions resource page. It's an entire platform my team updates monthly with common questions we get and full-blown articles giving you the best answer to the question you have. If the answer can't be found inside the app or in the Frequently Asked Questions, then come to the Facebook group and ask other babes for support or help. Or tag Kate, our community manager, who's absolutely amazing at running the Facebook community and getting your questions answered super fast. Tag her, leave your question, and she'll be there to help you.

The last place you should be going is support. Support is the last area to ask fitness and nutrition questions. They're just there to help you with membership or any technical issues you're experiencing. Now let's dive into this Q&A. I see a couple coming through, so continue to ask your questions so we can have a really good Q&A with everybody.

Beth asks: "I truly enjoy running and would love to add some more running. Some days six miles, and maybe a long run of 10 to 13 once a week. How should I change my nutrition? You mentioned that running distances changes the muscles over time. Does it change them in a negative way?"

Absolutely. Let me get my point across loud and clear right now. If you are not eating enough food to sustain those long runs, you will tap into your muscle stores, and that is 150% counterproductive to the results you're seeking. If you want to get toned and you want to build muscle, too much cardio is going to derail any progress you want to see, especially if you're not eating enough food and fueling your workouts.

I'll use a client story, because I think that will best get my point across. If you want to do long runs, I'm all for it. I help people train for marathons and half marathons inside my VIP program. One babe in particular is training for a marathon right now. She has a 16-mile run on Sunday. She had a 14-mile run last Sunday. We're gradually increasing her weekly runs too, from like 5 miles to 4 miles to 5 miles, and then her long run on the weekend. Let me tell you, this woman is eating a ton of food and losing weight, getting more toned while she's still training for a marathon.

I cannot express how important food is. If you're doing these long runs and you're not eating enough, you're going to be looking at yourself in six months thinking, I'm doing so much cardio, why am I not seeing more results, why am I not more toned or losing weight? It's because you're going to end up with a skinny fat look. You're not going to be toned. You're not going to look like you've been running for six months. I guarantee you that.

So what she's doing is eating tons of food. And most importantly, for those 16-mile runs, she's doing what I talk about in the application, where you add 25 to 50 grams of carbs because you're doing far more cardio on those days. She has a cheat meal the day before and the night after her long run, so she has two cheat meals a week, plus her macros, which are super high. That is how you can balance your running while still wanting to build muscle.

But if you are not eating enough and you're doing tons of cardio, think about it like this. Glycogen, from carbohydrates and food, fills up your muscles. If you saw me on the live workout today, my muscles looked bigger because the food was being shuttled into my muscles, which creates a pump. Glycogen gets stored in our muscles. Glycogen is energy. And if you don't have enough sustained energy for a long run, your body is going to tap right into your muscle stores to get you through that grueling long run. If you fill your body with enough, you'll get through those 10-mile and 13-mile runs and be like, okay, let's keep going. I promise you that. You just have to be eating enough food.

Margie asks: "Can you please explain reverse dieting? How, why and when you should do it?" Margie, this is a huge topic in and of itself, and I can't explain it all in a 10-minute period on a live. This is where I have the Blueprint program that dives so much further into how to reverse properly. But here's a short five-minute glimpse.

Reverse dieting happens when, say, you're in a cut and you've reached your goal. A lot of people at this point would say, woohoo, reward myself, I'm going to go have a cheat meal, I'm going to eat the foods I feel like I haven't been able to have, and they gain back all the weight. Instead, what I teach is: you're done with your cut, great. Let me show you how to increase your caloric intake and your macros without gaining unwanted fat.

By increasing your caloric intake and your macros by about 200 calories at a time, with a proper macro breakdown, if you do it strategically over time, you will not gain fat. You will not gain unwanted weight, but you will gradually get more toned and build more muscle, because the only way you can really build a lot of muscle is in a surplus. You can build it in a cut, but you won't build as much as you possibly can in a surplus.

So you're in a cut, you get to your goal, you're done with your cut. Your body will give you signals; that's everything I explain inside the Blueprint program. Then you're like, okay, I'm ready to reverse up. I'm ready to come out of that cut, bring my food intake up, eat more food and build more muscle. Then you're slowly reversing your way back up to a higher caloric intake, most likely getting yourself to maintenance, where you're eating around the same as you burn daily. And then you bump up into a surplus, where you're eating more food than you burn daily. That's how you build muscle. That's one avenue of reversing.

Then there's another avenue of reversing. Say you're coming into a program, especially the VIP, where I see a lot of women not eating enough. They're sitting at around 1,200 calories. I can't bump you up to 1,800 calories. There's no way, or your body is just going to store everything as unwanted fat. Hence how people gain so much weight after they finish a program: they go reward themselves, jumping from a 1,200-calorie intake to a 2,000-calorie intake. That is how you gain unwanted fat.

So when somebody comes in eating 1,200 calories, but I know they need to be eating so much more food, I will slowly reverse them up towards 1,800 calories. We'll set them at that 1,200 calories but let them know this is not where they'll stay forever. We want to bring them up gradually, to 1,800, 1,900, 2,000 calories.

That's a little bit about reversing, but you can see I didn't touch on nearly as much as I could, because I explain this inside my Blueprint program and give you the techniques to follow, point blank, on exactly how to reverse out, with a calculator specific to where your macros are. Put your macros in. You're reversing? Great. This is your reverse adjustment number one. Now you're hitting these new macros with reverse adjustment one.

Keisha asks: "How often should I take measurements, progress pics, and weigh myself to track progress? I don't want to obsess over it by doing it too often, but I want to do it enough that I can make any needed changes if my progress stalls."

What I recommend, and what I normally ask people to do, is to do it weekly. Take your measurements, take your progress photos, take your weight and examine how you're feeling. Those are all data points. And like I've said hundreds of times, Cheryl may respond better with a weight drop than with measurements. Susie may respond better in photos and weight than in measurements. Or someone may see it in photos and measurements rather than the scale dropping. So measure all of these data points, because you could respond differently. I recommend doing it weekly.

Now, with that said, if you know you would obsess over it and need to learn how not to obsess over it, then do it every two weeks. Just understand that these are data points. And just because something doesn't move does not mean you are not making progress.

Like I talked about in the rally call, the reason people don't get results is a lack of patience. You start a training program, and two weeks in you feel like you haven't made any progress. Your body is literally right on the brink of showing you results, but people quit before that. It takes time for your body to adjust. In my Blueprint, people ask, okay, when's the next time I should check in with you since we just changed macros? Two weeks, three weeks max, because everybody responds differently. You all have different lifestyles, different stressors, different water intake, different sleep.

The biggest thing that will help you is progress photos. They'll show the biggest change you'll be able to see over time. The weight may fluctuate. Oh, that's a big bug. Things may fluctuate, but progress photos can really help you see the changes, unless it's around your period, especially changes in body composition.

Jennifer, what's up? Happy Wednesday. Michelle asks: "Is it okay that I pretty much eat the same food all the time?" Absolutely. For the first year or two of my journey, I literally ate the same thing every single day. Why? Because it's so much easier than spending my mental capacity thinking, what am I going to eat tomorrow? It saves so much time if I just copy and paste my MyFitnessPal days for a week or two straight, and then maybe at two weeks swap out my lunch for something else.

It is totally fine to eat the same thing every day. I recommend it, especially if you're just starting your journey and macros feel a little overwhelming. Just make one day and eat that for seven days straight. Seriously. I don't know why I'm coughing so much right now. It makes a world of difference if you eat the same thing every day. And yes, you'll say, it's boring, I don't want to eat the same thing every day. Well, how much do your goals really matter to you? Because it will help you understand this lifestyle a little more, help you learn other things, and let you put your mental capacity towards other things instead of worrying about what you're going to eat every day.

Maurice, what's up? Chrissy, what's up? Tanya asks: "You answered this a little earlier, but to confirm: I am still in the cut phase of macros with 50 pounds of fat to lose, but I am getting back into endurance training for running and triathlon, longer than 50 minutes. Should I still add those 25 grams of carbs or stay where I am, because I'm still in the cut phase?" What is wrong with my throat right now? There's a little pickle in my throat.

You are still going to want to add those carbs. For anything longer than 50 minutes, you want to add those carbs, to make sure you do not tap into your muscle stores. Jesus, I must have eaten a bug or something while I was out here.

Chrissy asks: "What do you suggest as the best pre-workout meal for lifting at 6 a.m.? I've been doing overnight oats, but now I see that I should wait an hour to work out. Ideally I don't want to wake up at 5 just to eat. Is there something else that will give me energy for a good lift but will digest quickly?"

Fruit, absolutely. Rice cakes, white English muffins, anything that's a simple carbohydrate, you can eat 30 minutes out from your workout. A lot of people do rice cakes with jelly and their egg whites. You can do a banana and a protein shake. Those are some ideal pre-workouts for the early morning, something you can eat and work out within 30 minutes.

Courtney says: "Hey Nikkiey. I joined about six weeks ago and followed the initial macros for two weeks. The second week, I had a horrible headache the entire week. It was the most miserable I've ever been, and I wasn't having bowel movements. Listening to the other videos, I decided to increase fats by 10 and protein by 10. I immediately felt better and became regular. Now, four weeks later, I'm struggling to make it through my workouts. Every time I get halfway through, I get really lightheaded."

Okay, I'm going to ask you one question, and this goes for everybody experiencing this: are you implementing cheat meals? Somehow people overlook the entire cheat meal strategy. If you are just eating the macros I'm giving you and you're not eating enough, you are going to experience these kinds of symptoms. That's why you have cheat meals to throw in weekly: not only to trick your metabolism and help you lose more fat, but also to keep you sane, keep you satiated and keep your workouts fueled with energy. So Courtney, are you implementing your cheat meals?

Victoria says: "I love this program so, so much. Thanks for all you do for us, Nikkiey." You are welcome, babe. I saw your picture in the community today. Holy shit, you are looking hot. Keep it up, babe. Laura says: "I love hearing you talk about reverse dieting like you were. Thank you, I can never get enough." You are welcome, babe. Tony says: "Thank you. Banana protein shake." Beautiful. Nice.

Courtney replies: "Yes, I am definitely having my cheat meals." Beautiful. Then you're somebody who could eat a hell of a lot of food. That's great. She continues: "So I increased protein by 10 again, and it seems to be helping. Is that what you would suggest? I'm a meso-endo mix who has always needed more protein to stay stable." Protein will definitely keep your blood sugar levels neutralized throughout the day, and on top of that it will help you feel fuller longer. So protein is a great thing to increase. The only thing I'd recommend, Courtney, is that you watch that you're within 0.8 to 1.2 of your body weight. You can go all the way up to 1.2 as the highest.

Now, carbs. If you're not able to get through your workouts, this is where I'd recommend adding 25 grams of carbs. That's just 100 calories. It's peanuts, but you'll notice a massive difference. And what I'd recommend, Courtney, is putting those carbohydrates around your workouts, so you're being fueled for your workout and using those carbs for your workout.

But if you want to know exactly what to do when this kind of thing happens, and be able to click on a module and learn how to do it yourself, this is something I teach inside the Blueprint: knowing your body's signals and when to increase protein, fats or carbs. Or if you're in a cut and you need more food, you can go to an adjustment calculator, put in your macros and get new adjustments, new macros to follow.

Jessica asks: "I started with you last year, and back then you indicated we could eat more carbs based on how much fiber we had. But I heard we shouldn't be doing that anymore. Just wanted to confirm." Yes, you're counting all carbohydrates. Everything is counted. That little thing where I said to track net carbs, it's a keto thing. I literally got roped into it because everybody was asking about it inside the community, and I was like, what? So I said, yes, you can track net carbs. It's a keto thing, it came into our community, and I am so not about it. So you track total carbs.

But listen, you don't want to start filling all of your carbs with vegetables. You want to make sure you're still getting in good complex carbohydrates like oatmeal, bread, rice and sweet potatoes. Fill up your carbs with that type of food rather than all vegetables. Does anybody else have any more questions? God, this is so uncomfortable. Nice, Jessica. Awesome.

Beth asks: "I've been in a cut phase for 90 days and feel I've met my weight loss goals. I've been increasing my macros slowly to get into maintenance, but I'm not sure I ever want to enter the build phase. Can I continue with the Burn workouts long term, or do you suggest going into build at some point?"

This all depends on your goals, babe. And I say this in the Blueprint program: women are perfectly able to, and normally do, just stay at maintenance. You can still increase muscle tissue in maintenance. You can still build and change your body composition in maintenance. You don't necessarily have to go into a surplus. But if your goal is, I want some muscle and I want some big muscles, then that's where I'd recommend going up into build. So it really all depends on your goals. It sounds like you don't want to enter build, and that's totally fine. You can work your way up to maintenance, stay at maintenance and continue doing the Burn workouts.

Jessica asks: "Chest day was so hard. Is that normal after vacation and taking time off?" Yes, absolutely. Give yourself grace. "Can you explain the cut phase again?" The main goal of the cut phase is that you're in a caloric deficit. You're eating less than you burn daily. The goal is to decrease body fat, to shape and to tone.

Courtney says: "Just want to say thank you for all that you've created. I have such a new perspective on my weight loss journey and building muscle. I'm so excited and love this community so much. I don't always feel I'm making progress, but this morning my husband told me that my dedication is inspiring to him. So thank you." Aw, babe, that's awesome. You are so welcome.

You'll notice that as you start showing up for yourself more, as you start being dedicated to you, your priorities and your health, other things in your life start getting better. Other things start falling into place. And it's also nice when people compliment you, because it makes you feel like, okay, what I'm doing is good and showing progress, even though you may not be seeing it or feeling it, because we look at ourselves every day and we're almost our own enemies. So I promise you, if you keep putting in these small things, these small steps, they'll add up to big goals. Just keep doing the work. You are so welcome.

This came up on my VIP coaching call this past weekend. One of the babes said, I've gone through decades and decades of abusing my body with fad diets, restrictive diets, no carbohydrates, blah, blah, blah. And now she's nine months into the program, having tremendous results. She said, I'm just nine months in, and now I know I have decades to keep moving forward in the right direction, because of what WarriorBabe has done for her. I got teary-eyed on my call, and for me to get teary-eyed is a lot. But that, to me, says we're doing the right thing.

You are learning the right strategies and the right techniques now. Even though you may have had years of messing up and doing the wrong thing, all that matters now is that you have the right techniques to follow through. You have to rid yourself of the things you've done in the past, because that will make it easier to move forward with these techniques and trust them more. You have decades ahead of you to do the right thing.

Pam says: "Not a question, but I just want to say I upped my carbs by 25 grams, and after a cheat meal the night before, my workouts have been way more explosive." Food is fuel. You need that food to get these things. So good. I love it, because that's where the muscle comes from: you training and having explosive, amazing workouts is how these get built, and then the food in the 24 hours after that helps repair them. Let that be drilled into your head. Food is fuel.

Francine, what's up, babe? Dawn says: "I'm kind of sad the workouts are changing already. Love this month's formats." Well, who's to say next month's won't be even better? Emily says she just finished working out. Nice. You are looking incredible too. Cheryl, babe, what's up? Jim. Tasha Miller says: "Love your program. Thanks for being awesome sauce." You rock, babe. You're welcome.

Candice asks: "Can I work my shoulders twice a week? I'm desperate to get some shoulder caps." Yes. In the Blueprint, and I'm working on improvements to the Blueprint course because it's already a beast but it's going to be even more of a beast, I'll teach you how to make your training specific to you, if you want to work on your shoulders, tone your back more or build your arms. You could absolutely work shoulders two times a week. Three times a week if you wanted to. Do one day of legs, three days of shoulders mixed with triceps, biceps and chest, and one day of back. Have at it.

"Super carb, do you take it on rest days?" No.

"Sorry if this has been asked before, but when do you know when to go into build phase? I remember seeing it in the Blast Off emails or something." Yes, another thing I talk about in the Blueprint, and another thing I've talked about before. I highly recommend going back through previous Q&As and listening, because it gets brought up literally every Q&A. It's on the rally calls too. You can go into the app, click on Transform, click on WarriorBabe Rally Calls, go through the topics, and you'll see I've talked about it there as well.

Short and sweet: you know it's time to go into a build phase when you're done cutting. You reverse your way up, raising your caloric intake and your macros to go into building. So you're done, you've hit your goal and you want to build more muscle: go up into build, but bring yourself up slowly.

Rana asks: "Will I ever need to increase my protein to build? Also, is there a max surplus? Meaning once I get to a 500-calorie surplus, do I stay there or keep going up every couple of months?" You can keep going. There's no max to that. And your protein will gradually increase as well, but not by much, because carbs and fats help more there. Protein is essential in a cut because it's what preserves your lean muscle mass, so you don't start tapping into it as you decrease body fat. That's why you'll notice protein gets super high in a cut.

She continues: "I'm in build and have been in maintenance and build since February 24th. I plan on building hopefully until next March. Is that okay, or should I go into a cut before then to see how much muscle I've built? I haven't changed weight since day one, which was four months ago." Building until next March? Have at it. Go for it. Yes, keep building. If you want to put on muscle, build. Take a year to build. I highly recommend it. Everybody's different, though. You can go six, seven, eight months and then go into a cut. But if you want to put on muscle, you've got to eat a lot of food and you've got to train to put on that muscle. That's why you hear about people taking a year to build: muscle takes time to build.

Emily, you asked if I saw your comment earlier. I see the "hey y'all, just finished working out," and after that the thank you, but I don't see any other comment from you, babe.

Kate asks: "What signals do you look for when you are increasing your macros?" Too fast of a weight gain. Exceeding, actually, not five pounds, but if you're gaining something like ten pounds in a month, that's too much. Your measurements increasing too fast: if you're going up an inch in one week, that's something to pay attention to. And if you're feeling more bloated and more lethargic, that's something to pay attention to.

Rana, next March? Yes, keep going. Keep building. Keep eating. That's going to help build muscle.

Emily says, "Dang, it was about the IG workout." Yes. How many of you tuned in for the IG live workout today that Madeline and I did? I will never forget my weights again. I was dying with 15 pounds for some of those exercises. That was just too much. I was losing my form. Emily says the IG workout today was boss. Holy shit. I'm going to be so sore tomorrow in my biceps and triceps. You did the 15s with me? Oh my God, good job. That was brutal, especially the 21s and the static holds. That was killer.

If you didn't get to tune in to the live workout, check out Instagram. It's on my IG live and in my stories. We'll be posting the workout itself on Friday in a swipe file so you can save it and do it at a later date or time. It was a great one, probably the most intense arm workout I've done. What's so incredible about our IG live workouts is they're all done from home. I'm using dumbbells and Madeline's using bands. It's incredible.

Rana asks: "Is it normal that my weight and body fat have stayed the same for four months in build?" Your weight, yes, that's totally normal, because you could still be changing your body composition and putting on muscle. Body fat, okay: what are you using to figure out your body fat percentage? If you're using a handheld device, you could be running into human error. If you're getting InBody scans, that's a little more accurate. Or I'd recommend a Bod Pod, because that's going to be really accurate for body fat.

But your best bet is probably pictures, although in a build that's hard, because you can't really see the muscle being built. So I'd pay attention to your measurements increasing, but also keep taking those photos, because they'll help you see the difference.

The scale? Uh-uh. I don't believe the body fat numbers on scales at all. It's good to track with one measurement tool, but I don't even know if they consistently change over time. I'd recommend InBody scans if you can. Local gyms usually have them. Or Google to see if there's a Bod Pod near you.

All right, I'm not getting any more questions from you, but if you have a couple of questions you still want to get across, start leaving them here so I can finish out this Q&A with you. I'll be hopping off shortly, so if you have any last-minute questions, speak now or forever hold your peace, because in the next couple of minutes I'm going to be tuning out.

I've had an awesome time hanging out with you guys. I absolutely love spending this time with you on Wednesdays, doing this Q&A, helping you understand things more and having you tune in. Remember to tune in weekly to these Q&As, because a lot of golden nuggets get dropped here that I don't talk about anywhere else. Plus, the constant repetition of hearing me speak, hearing my language and just showing up will keep you more motivated to go after your goals every day.

Michelle says scales do work for body fat. They do, but they're not the most accurate tool, so I wouldn't recommend relying on them. Scales tell me I'm at 28% or 25% body fat, and I'm like, that is so not true. But you can get one and see if there's any fluctuation or change. Using one measurement tool consistently is what I recommend. If you get one, you can see whether it changes weekly. But they're not 100% accurate whatsoever. They're not even 50% accurate. That's my input on those scales.

Emily asks: "Any update on the swag?" I was waiting for a swag question. Right before I got on this Q&A, I checked my email, and at 5:30 EST my order was processed and shipped. Thank God, because it seems like COVID is starting to lift, but the fulfillment services we use were hit by COVID, so the order I placed to check the quality of our gear was stalled. The order has been fulfilled and is being shipped, and I'll be able to test the quality, hopefully within the next week or two. You'll see me on this Q&A with some swag, and we'll keep you posted on anything that comes up with that. I'm stoked, and I know you are too.

All right, I'm going to tune out. I'll see you for a rally call, and I'll see you in a week for our next Q&A. Look at this, you guys are so excited. I love it. Keep up the good work. Keep up the consistency. Keep showing up for yourself. That's what matters the most. Bye, everybody.